The following meditations will help quiet your mind and bring you to the present moment where your authentic voice can be heard most loudly.
These meditations are best practiced in the morning before you start your day,
But you can return to them at any time.
The first meditation is a simple mantra meditation.
We'll be using the mantra So Hum.
So Hum means I am that.
This mantra connects you to all of universal energy and reminds your energetic body that you are part of the universe.
The So Hum meditation taps you into your core essence and connects you with your soul and everything that you are in this lifetime and in previous lifetimes.
You can begin this meditation in a comfortable seated position.
Make sure your spine is straight and your hips are relaxed.
You may sit on a bolster or a cushion to help prop your hips higher than your knees.
Start this meditation with seven minutes.
As you feel comfortable,
You can increase the time to 11 minutes,
15 minutes,
Or even 22 minutes.
You'll know when it's the right time to increase your timer.
But for now,
Just start with seven minutes.
You'll hear a quiet ding at the start of seven minutes and then a ding at the end.
Close your eyes and begin to feel your breath entering and leaving your body.
Let your breath become natural,
Simply observing it.
Resist the urge to change the breath in any way and just notice what is.
As you inhale,
Say to yourself,
So,
And as you exhale,
Say Hum.
The point of this meditation is just to repeat the mantra over and over again with the breath,
Allowing the mind to clear itself of thoughts and distractions,
Focusing solely on the words So,
And Hum.
So,
On the inhale,
Hum on the exhale,
Still keeping the breath natural,
So,
Hum.
Continuing repeating these phrases to yourself.
When thoughts enter the mind,
Just allow them to pass like clouds in the sky,
Giving them no attention at all,
And just redirecting your focus back to the words So,
And Hum.
I am that.
So,
Hum.
Continuing with the mantra and releasing any tension you feel accumulating in your eyes or jaw or shoulders.
Notice if you're trying to resist relaxation or if you're trying to resist the clearing of the mind.
Sometimes we hold on to thoughts because they are comfortable to us.
Let yourself know that it's okay to release for a moment.
It's okay to clear the clutter of the mind and focus solely on the mantra So,
Hum.
Continuing with the mantra,
Keeping your body still as possible,
Noticing if you're wanting to fidget,
And giving your body permission to just rest and be still as you continue to focus on the words So,
Hum.
That concludes the seven minutes.
Keep your eyes closed and just let the words fade away and bring your attention back to your breath,
Noticing if there's a stillness now to your body.
We'll move now to the Pearl of Light Meditation.
Still seated,
Allow the mind to rest on the feeling of the breath in the belly.
Sense the rising and falling of the stomach with each inhale and exhale.
As you breathe into the belly,
Imagine a pearl of light in the center of your torso.
See the pearl expand and contract with the breath.
As you inhale,
Feel the energy being drawn through the palms of your hands and the soles of your feet,
Up through your legs and arms,
Filling the pearl of light.
As you exhale,
Feel the energy spread through your entire body.
On each inhale,
Energy draws into your center.
On each exhale,
Energy spreads through the rest of your body.
Continue breathing this way.
We'll continue this meditation for five minutes.
Keep your mind resting on the sensation of the breath in the belly,
Visualizing a pearl of light,
Feeling as you inhale,
The pearl expanding,
Filling up,
Filling up with energy that's coming in your body from the universe,
Feeling energy drawing in through the palms of your hands,
Soles of the feet.
On each inhale,
Expanding the pearl of light,
And then on exhale,
Feel the energy spreading through your body,
Noticing that you're not releasing the energy.
You're circulating it through your body.
The inhale expands the pearl of light.
The exhale shrinks the pearl as the energy spreads from the pearl of light to the rest of the body.
And then the cycle begins again.
The inhale expands the pearl,
Drawing energy up through the arms and the legs into the torso.
And as you exhale,
You feel the energy spread through your entire body,
Seeing the pearl of light moving within you,
Expanding and contracting with the breath.
As you continue this meditation,
Feel your life force growing and becoming stronger.
Feel your connection with the universal energy.
And how your inhale draws it into your body.
Your vibrant life force allows you to face adversity with courage and strength.
As you continue this meditation,
You'll feel stronger and more focused each day,
Feeling yourself connected to the energy that you're part of and to your soul's journey.
Continue focusing on the pearl of light,
Expanding and contracting,
Strengthening your life force.
See the pearl growing brighter on each inhale.
Feel yourself filling with light and energy from the cosmos,
From the world around you.
And feel this light connecting you with your soul,
Connecting you with your strength,
Connecting with your courage to follow your mission and life's path.
And that concludes the pearl of light meditation.
Slowly open your eyes,
Allowing light to reenter.
Feel yourself present in your body.
And then before moving on to your day,
Take out your journal.
And write the phrase,
I understand.
And then allow yourself to finish and see where this phrase takes you.
Just write whatever comes to mind right now to complete that sentence,
I understand.
Allow yourself to write freely,
Putting down on paper anything that surfaces to your consciousness.
Resist the urge to edit yourself and be open to any feelings,
Thoughts,
Or energies that arise.
Continue writing for as long as you'd like.
And completing your meditation practice with this simple journal prompt.
Have a wonderful day.
